// Monday Workout Breakdown://

Monday is typically a chest day where weights are concerned. 

I usually do the 10-8-8-6(or 4 depending on what I’m doing) rep set scheme but every six weeks I do a 3 sets of 15-20 reps with light weights. This is to both tone and throw my body through a loop to keep from plateauing (getting to used to the normal way of things at the gym, so to speak.)

Anyways here was my day:

Weight Lifting:

Dumbbell Press: 20lbs (2sets 20reps)

                             25lbs (1set 20reps)

Incline Dumbbell Press: 20lbs (2sets 20reps)

                                       25lbs (1set 20reps)

Dips: 3sets 10reps

Cable Crosses: Top: 20lbs (3sets 20reps)

                      Medium: 10lbs (3sets 20reps)

                      Bottom: 10lbs (3set 20reps)

Unfortunately, I was unable to snag the decline bench to do decline presses. Someone else was also having toning week and as it is a bit time consuming I didn’t wait around.

Cardio: I did a quick 200m jog. I’m still breaking in the Hattori shoes (review and my adventures thus far with them coming later.) 

Mondays from April to Sept I volunteer at the gym to help coach gymnastics. Today was my next to last day with my girls in gymnastics before I move. I’ve been volunteering every summer for four years now and I’m going to miss it. 

Tomorrow is legs, more cardio and rugby practice. We’ve ended our long 7s season and now we’re moving on to 15s again. Can’t wait to get back to being a scrummie again. :D

// Working out//

I’ve been meaning to post my fitness routine here for a while. In between moving, work and the hell that is my master’s program, I’ve been busy. I’m, thankfully, wrapping up my school and since I’ve had a lot more down time I figure I use my Tumblr to better track my progress. 

My fitness background (aka: why I work out):

I’m a rugby player. I’ve been playing with Okaloosa RFC in Northwest Florida for two years. Currently we have no women’s team so the only other female and I play strictly with the guys or whore out with other female teams when we travel for tournaments. As a 5’0 140lbs female, I have to maintain my fitness to hang with the guys. As a professional rugby ‘whore’ I have to be able to sell myself to other teams so that they pick me up to play. In order to do that I have to be able to play all 15 rugby positions. Forwards, backs, front row…the works. 

In between rugby I dance ballet and volunteer teach ages 5-10 gymnastics (mostly uneven bars and vaulting) every spring and summer.

Last year I tore my ACL during a rugby match and had reconstructive surgery (Allograft), I’m post recovery as of now but am still making the long effort to rebuilt the muscle in my left quad. Because I also gained weight from the lack of exercise during my recovery, I’m also making my way back to pre-injury fitness. 

Gym Routine:

I believe in strength training through weight lifting and cardio to maintain fitness for rugby and ballet. During my teaching months for gymnastics I use Pilates and Yoga to maintain flexibility. 

Weights: I lift five days a week for strength. Using the 10-8-8-4 rep set scheme I lift one muscle group a day (chest, back, legs, arms, shoulders). I do core strength exercises scattered throughout the week. 

Cardio: I run anywhere from 6-20 miles a week (not including rugby practice). My longer distance runs usually fall in the middle of the week with interval training between.

Diet:I love water. LOTS AND LOTS OF WATER.  And iced (green) tea….and coffee :)

I drink one Muscle Milk a day. The protein helps your muscles rebuild. NO IT DOESN’T MAKE YOU BULKY, LADIES. Not at all. 

Vitamins are awesome.  There is a long list for the benefits of taking a daily vitamin. Google it.

I’m a huge fan of the Paleo diet that I picked up in Crossfit. I’ve seen more results on it than anything else I’ve tried. Also, it’s cheap and easy to maintain. I eat 80% Paleo and 20% ‘junk’.  I don’t keep any junk food in my house (because I know I’m too lazy to get in my car and go and find it, lol.) Most of my junk consumption falls on Saturdays. 

Goals: 

To be a better rugger.

To be a better dancer. 

To not miss the lower bar (again) while teaching young children how to do uneven bars. (Hello, messed up overshoot.)

Maybe one day I’ll do Tough Mudder or the Oahu to Molokai Paddle Board Race?

I really don’t have any weight goals. I have a natural athletic build that builds muscle easily. I did go from a size 12 to a 4/6 recently but it was from getting back into the gym from ACL surgery. I just want to be fit and healthy.

Coming Later:

Monday’s workout breakdown

Review on my new Saucony Hattori shoes. :)